WOD Blog
 | Wed, Jan 24 2024 |  |
 | Gymversary: Chip(8) & Lynn S(8) |
| Wednesday 24 January 2024 | Warm Up Wednesday 24 January 2024 | HIIT-Fit 24 January 2024 |
Wednesday 24 January 2024 (Rounds, Rx2, Rx3) STRENGTH Every 2 min for 4 sets at 55-65% of max Front squat 5 DL 5 Hang Pwr Clean 5 Front SQ THEN 12 Min Amrap 50 Wall balls 14/20 @ 9/10' 150 Dubs 15 Reverse Burpees RX2 50 Wall balls 14/20 @ 9/10' 100 Dubs 10 Reverse Burpees RX3 40 Wall balls 10/14 @ 9/10' 200 Single Unders 10 Elevated Reverse Burpees
| 0% |  | |  | 0% |
| 1st | 2+4 Rx | Samantha Sy Wed, Jan 24, 2024 | | 2nd | 1+27 Rx | Léa Wed, Jan 24, 2024 | | 3rd | 1+247 Rx3 | Lynn S Wed, Jan 24, 2024 | | 1st | 1+200 Rx | Luke Sy Wed, Jan 24, 2024 | | 2nd | 1+122 Rx | Mason M Wed, Jan 24, 2024 | | 3rd | 1+115 Rx | Ben Bar Wed, Jan 24, 2024 |
| DeVonna | 1+243 Rx3 | | | Mason M | 1+122 Rx | | | Mandy N | 1+102 Rx3 | | | Brittany Sm | 1+153 Rx | | | Mauricio | 1+215 Rx3 | | | Prathap | 1+70 Rx3 | | | Jack Y | 1+ 248 Rx3 | | | Norm | 1+35 Rx3 | 50 wb 200 singles 10 rev burpees | | Skye | 1+125 Rx3 | | | Luke Sy | 1+200 Rx | | | Samantha Sy | 2+4 Rx | | | Ben Bar | 1+115 Rx | | | Molly O | 2+9 Rx3 | 14# | | Autumn | 1+50 Rx | | | Sierra D | 1+111 Rx3 | | | Josie | 1+8 Rx3 | | | Lynn S | 1+247 Rx3 | | | Chip | 1+210 Rx3 | | | Nilsson | 1+12 Rx | | | Jake L | 1+11 Rx | | | April | 1+2,46 Rx3 | | | Léa | 1+27 Rx | | | Kristine | 2+30 Rx3 | | | John B | 1+51 Rx | | | Brian H | 1+170 Rx3 | DU | | Amanda Lo | 2 Rx3 | DU | | Tobie | 1+116 Rx3 | | | Christy s | 2+13 | mod | | Charles S | 1+40 Rx2 | | | Kim K | 1+245 Rx3 | | | Cody P | 2 | mod | | Shashank g | 1+97 | mod | | Elijah A | 1+51 Rx3 | | | Matthew Wo | 1+47 Rx3 | | | Sarah B | 1+20 Rx3 | | | Evion | 1+25 Rx3 | |
|
Warm Up Wednesday 24 January 2024 (Time) 200 m run 10 alt scoops 10 alt samson lunges 10 air squats 5 seal to down dog 5 bootstrappers 100 m run 10 /10 SL jump rope 10 crossovers 10 penguin taps 10 double unders Smash feet and calves Calf drops Hip stretches Smash tricep 3 sets: 5 medball cleans > thrusters > wallballs 5/5 SL RDLs with medball > 5/5 RDL 10 hollow body rocks Teaching the reverse burpee Barbell warmup: 5 deadlifts 5 hang high pulls 5 hang power cleans 5 front squats
| 0% |  | |  | 0% |
|
HIIT-Fit 24 January 2024 (Rounds) 35 Minutes 8 Min x 4 Rounds w/:60REST after Bike Sprints AND between Rounds 8 Minute Running Clock Round 1: (0:00-4:00)Bike Sprint:20work/:10rest x 8 (4:00-5:00) REST (5:00-8:00) 3 Min AMRAP 40 Alt DB Reverse Lunges(2DB) 30 Abmat Sit-ups 20 Pull-ups 10 Push-ups **Pick up where you left off each Round Round 2: (0:00-3:00) Bike Sprint x 6 (3:00-4:00) REST (4:00-8:00) 4 Min AMRAP Round 3: (0:00-2:00) Bike Sprint x 4 (2:00-3:00) REST (3:00-8:00) 5 Min AMRAP Round 4: (0:00-1:00) Bike Sprint x 2 (1:00-2:00) REST (2:00-8:00) 6 Min AMRAP
| 0% |  | |  | 0% |
|